The taper workout. Just enough work to keep the legs going, help with taper tantrums, and dial in goal race pace. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 3200 Metres at GOAL Race Pace for Upcoming Race (RPE6-7) 800 Metres Easy (RPE5) 800 Metres Above Goal Race Pace (RPE7-8) 800 Metres Easy […]
Category: Workout of the Week
Week of September 28 – October 4, 2020
One final time to do 800 metre repeats. Our version of Yasso 800’s (rest is shorter). To compare workout was done 5 weeks ago. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at Deep Recovery Pace (RPE4) Repeat steps 6 – […]
Week of September 21 – 27, 2020
Workouts purpose is to run fast on tired legs. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery Pace (RPE5) Repeat Twice 800 Metres at 5KM Race Pace (RPE8) 400 Metres at Deep Recovery Pace (RPE5) Repeat Twice 400 Metres at Mile […]
Week of September 21 – 27, 2020
Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (10KM Race Pace) (RPE7) 400 Metres at Recovery Pace (RPE4) Repeat Twice 800 Metres (5KM Race Pace) (RPE8) 400 Metres at Recovery Pace (RPE4) Repeat Twice 800 Metres (5KM Race Pace +) (RPE9) 400 Metres at Recovery Pace (RPE4) Repeat Two to Four […]
Week of September 14 – 20, 2020
Time to test where you are at. 30 minute time trial. Can help with pacing guidance as we continue to work towards the Manitoba (now “virtual” Marathon. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) 30 Minute Time Trial […]
Week of September 7 – 13, 2020
If around Steinbach on September 7th, come out for the Virtual Boston Marathon. (Click for info). Workout today is a blend of speed/tempo. Next week is a time trial! 😉 Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 4 […]
Week of August 31 – September 6, 2020
1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5th. Paces increase per interval. Tough day, but you’ll be happy you did it. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery […]
Week of August 24 – 30, 2020
Our version of Yasso 800’s! (Rest is shorter with this one). Workouts are now all set to focus on the Manitoba Marathon. This workout will be repeated September 28 – October 4th. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at […]
Week of August 17 – 23, 2020
Excellent Day Out 2 is this Saturday (August 22) at Birds Hill. Any endurance activity, any distance of your choosing. Most triathletes are starting at 09:00, runners and cyclists earlier. Aid station support. Don’t miss! Workout this week could be titled “changing gears”. 800 Metres at Tempo followed by 800 Metres at Goal Race Pace […]
Week of August 10 – 16, 2020
Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 100 Metres at 5KM Race Pace+ (RPE9) 100 Metres at […]